Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 1/17/19

January 16, 2019

Intermediate

Strength:

3 Rounds –

10 Barbell squats

8 One arm rows / side

Muscular Endurance:

Complete 3 rounds of the following working for 40 seconds at
each station with 10 sec rest between stations.

Station 1: Landmine tight twists

Station 2: Plank lateral rollouts

Station 3: Plank heaves

Station 4: Push away press (switch sides at 20 sec)

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at
each station with 15 seconds rest between stations –

Station 1: Battle rope slams

Station 2: Bicycles

Station 3: Sprints

Mobility:

Chest stretch x 90 sec / side

Beginner

Strength:

3 Rounds –

12 Goblet squats

8 One arm rows / side

Muscular Endurance:

Complete 3 rounds of the following working for 40 seconds at
each station with 10 sec rest between stations.

Station 1: Chops (switch sides at 20 sec)

Station 2: Plank to T

Station 3: Kettlebell crossovers

Station 4: Hollow body rocks

Metabolic Conditioning:

Complete 4 rounds of the following working for 30 seconds at
each station with 15 seconds rest between stations –

Station 1: Battle rope slams

Station 2: Bicycles

Station 3: Jog

Mobility:

Chest stretch x 90 sec / side

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